R AND R DAY!!! this cycle is really tough....so its only 4 days per week rather than 5. the volume is much more and the intensity with the volume is hard!! use your day to recover and relax.

CrossFitters

Strength (PR week):
1) Front squat - Work up to a 1 rep max for the day.

Work Capacity:
1) Complete 21-15-9 reps of:
Power clean (70kg/50kg)
Chest to bar pull up
Handstand push up
*Immediately after finishing the 9th HSPU, run 800m. The clock stops when your return from the run